Alex Jagiello - IBS Dietitian

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Alex Jagiello - IBS Dietitian

I help people with IBS and digestive issues find relief from gas, bloat, diarrhoea & constipation. Enjoy food & life without restrictions! 🚀

30/11/2025

Save this for Christmas morning, and share it with someone who always wakes up bloated during the holidays 💖

🎄Gingerbread overnight oats

What you need:
½ cup oats
½ cup lactose-free milk or water
2–3 tbsp lactose-free Greek yoghurt
Pomegranate arils (≤ 45g)
Crushed pecans (≤ 1 tbsp)

Flavours:
Cinnamon
Ginger
Tiny pinch of nutmeg
Maple syrup (≤ 1 tbsp)
Orange zest

How to make it:
The night before: Mix oats with LF milk, a pinch of cinnamon and ginger. Stir and refrigerate overnight.
Morning: Add a spoon of LF Greek yoghurt on top.
Scatter over pomegranate arils and pecans.
Finish with a sprinkle of orange zest and a small drizzle of maple syrup.

🎄Smoked trout sourdough crostini

What you need:

1-2 slices sourdough crostini
Smoked trout
Baby spinach
Fresh dill

Lemon-dill crème:
- 2 tbsp lactose-free cottage cheese
- Squeeze of lemon
- Chopped dill
- Pinch of salt + pepper

How to make it:
1. Add a small handful of lamb’s lettuce or spinach on top of the sourdough.
2. Layer with smoked trout.
3. Mix cottage cheese with lemon and dill to make the lemon-dill crème.
4. Spoon it over the trout and finish with extra fresh dill.

🎄Maple-cranberry granola pot

What you need:
Low-FODMAP GF granola
Lactose-free natural yoghurt
Raspberries (≤ 60g)
Peanut butter (≤ 2 tbsp

Cranberry–orange drizzle:
- 1 tsp cranberry sauce
- Tiny splash of water
- Orange zest
- Drop of maple syrup

How to make it:

1. Spoon the lactose-free natural yoghurt into a small bowl.
2. Add granola on top.
3. Scatter raspberries.
4. Add a little peanut butter and a pinch of coconut flakes.
5. Mix your cranberry sauce with water, orange zest and a touch of maple, then drizzle over.

🎄Gold kiwi & chocolate winter bowl

What you need:
Chia pudding (2 tbsp chia seeds + 120ml LF milk, made overnight)
Puffed rice or puffed quinoa (low FODMAP)
Gold kiwi (½ fruit)
Strawberries (≤ 65g)
Dark chocolate shavings (small amount)
Cinnamon + vanilla

How to make it:
1. Add your chia pudding to a small bowl.
2. Sprinkle puffed rice (or puffed quinoa) on top for crunch.
3. Add sliced kiwi and strawberries.
4. Finish with a few dark chocolate shavings and a pinch of cinnamon + vanilla

21/11/2025

Christmas dinner doesn’t have to mean a flare.
Here are four easy low-FODMAP festive plates you can build straight from your Christmas table, without restriction, just simple swaps and portion awareness.

Share this with those who need it and save it for later 🩷

1) Classic turkey plate

- Roast potatoes (3–4 small pieces)
- Turkey slices
- Green beans & carrots
- Cranberry sauce (≤ 1 tbsp)
- Herb butter (sage + thyme)

2) Salmon & red cabbage Christmas plate

- Salmon fillet
- Red cabbage (≤ 75g)
- Walnuts (≤ 1 tbsp)
- Lemon zest + olive oil
- Roasted parsnips (≤ ½ cup)

3) Roast beef & sourdough plate

- ½-1 small sourdough bread roll
- Roast beef (2–3 thin slices)
- Brussels sprouts (≤ 75g = ~4 medium sprouts)
- Onion-free gravy
- Fresh rosemary

4) Roast chicken & parsnips plate

- Maple roasted carrots
- Roast chicken
- Rocket salad with olive oil
- Chestnuts (≤ 3 pieces)
- Maple drizzle (small amount)

You can still enjoy Christmas food, your gut just needs the friendly version.

Wishing you a calm, joyful, and bloat-free Christmas 🎄🩷

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09/11/2025

A balanced snack plate keeps your digestion calm and stops the “still hungry 10 minutes later” cycle.

Save this for later 💾🩷

Here’s how to build it:

1) Choose Your Carb

- Corn tortilla chips (≤ 50g, check ingredients for no onion/garlic)
- Rice cake (plain, up to 4)
- Oatcakes (plain, up to 4)
- Sourdough slice (1 slice)

2) Add Your Protein (this is the part that keeps you full)

- Cheddar (≤ 40g)
- Tinned tuna in olive oil
- Boiled egg halves (x1–2)
- Cottage cheese (≤ 40g)

3) Add Fruit or Veg for hydration + fibre

- Strawberries (≤ 65g)
- Red bell pepper strips (up to 43g)
- Cherry tomatoes (≤ 5)
- Radish (up to 75g) & cucumber (up to 75g)

4) Add Crunch

- Walnuts (≤ 1 tbsp)
- Pumpkin seeds (≤ 2 tbsp)
- Chives (≤ 1 tbsp)
- Dill & sesame seeds (≤ 2 tsp sesame)

5) Add Flavour

- Maple syrup + balsamic drizzle (≤ 1 tbsp balsamic & maple syrup)
- Paprika + lemon
- A small amount of mayonnaise (≤ 40 g)
- Lemon zest + olive oil

Which combo are you going to try first? 😋

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28/10/2025

Lunch doesn’t have to be complicated to be bloat-free.
Save & screenshot these 5 low-FODMAP lunch box combos you can build in minutes 👇

1) Chicken rainbow salad 🍚

Basmati rice (~1 cup cooked)
Grilled chicken breast
Carrot, cucumber & baby spinach (all low-FODMAP and generous portions allowed)
Pumpkin seeds (≤ 2 tbsp)
Dressing: Olive oil + lemon juice + herbs

2) Tuna Sourdough Platter 🥪

1–2 slices spelt sourdough
Tinned tuna in olive oil (drained)
Red bell pepper & cherry tomatoes (≤ 5 cherry tomatoes per meal)
Feta cheese (≤ 40g, lactose-free optional)
Olive oil & balsamic drizzle (balsamic ≤ 1 tbsp)

3) Quinoa & egg greens salad 🥗

Quinoa (~1 cup cooked)
Boiled egg halves (x2)
Courgette ribbons & rocket
Chives & sunflower seeds (≤ 2 tbsp seeds)
Vinaigrette dressing

4) Salmon Wrap-Tacos 🌮

Corn tortillas (1–2 small)
Grilled salmon
Radish & lettuce (radish ≤ 75g is low-FODMAP)
Avocado (≤ 30g / ~2 tbsp)
Turmeric, paprika & lime yoghurt sauce (use lactose-free yoghurt

If this helped you, save it so you don’t forget it 🩷

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14/10/2025

If you’ve ever said “I can’t eat without worrying about an IBS flare,” this one’s for you 👇

Most of the time, it’s not that you can’t eat freely. It’s that you’ve been following generic advice that doesn’t account for YOUR unique gut triggers and stress responses.

In this carousel, I’m sharing 3 research-backed strategies that help you rebuild a positive relationship with food while managing IBS symptoms.

These work because they address both the physical and emotional aspects of IBS, creating a personalised approach that helps you understand your body’s needs.

👉 Need immediate relief from an IBS flare? Comment RELIEF and grab my free “IBS Flare Fix” guide - your 3-step rapid relief protocol for calming symptoms quickly.

Feel free to save this post for later, and follow me for more evidence-based strategies to manage IBS naturally.

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ibs flare-up
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06/10/2025

We’re just under 100 days away from Christmas 🎄... and here’s what I need you to know ⬇️

Most people struggling with IBS give up on finding solutions this time of year.

They tell themselves: „I’ll just deal with the holiday bloat and start fresh in January.”

But 100 days is plenty of time to understand your triggers, calm your gut, and feel completely different by the end of the year.

If I wanted to get my IBS under control, here’s exactly what I’d do 👇

1️⃣ Track symptoms and identify patterns

2️⃣ Remove common triggers and focus on gut-soothing foods

3️⃣ Build sustainable, personalised habits

4️⃣ Fine-tune strategies for long-term success

🎄 Imagine enjoying holiday meals without fear or discomfort this year.

📥 That’s why I created my free „IBS Flare Fix” guide. It provides a proven 3-step system to calm your symptoms and prevent future flares quickly.

If you want a copy, comment RELIEF below to grab it now.

11/09/2025

👉 Save this post for your next grocery trip!

And if you are ready to end IBS flares for good, comment “RELIEF” below and I’ll send you my free IBS Flare Fix guide - your 3-step rapid relief plan for calming digestive distress.

Your IBS Dietitian 🩷

07/09/2025

If you’re wondering why managing IBS feels so much harder than it seems to be for everyone else, this one’s for you 💕

It’s not because you’re doing anything wrong. The truth is, IBS creates complex biological, emotional, and lifestyle challenges that generic „avoid these foods” advice simply doesn’t address.

What most people don’t understand about IBS:

🔄 Your gut-brain connection means stress and emotions directly impact your digestion

🥗 Food reactions can change daily, making trigger foods unpredictable

⚡️ Lifestyle factors like sleep and exercise timing matter just as much as diet

😔 The emotional and social impact is real and valid

You’re not failing - you’re dealing with unique challenges that require a specialised approach.

Are you ready to finally understand your body and find real relief? I’ve created a free „IBS Flare Fix” guide that walks you through my proven 3-step system for rapid symptom relief.

Comment with the word RELIEF to get your copy and start feeling better today.

P.S. Save this post for the next time someone tells you to „just avoid trigger foods” 🙄

03/09/2025

Do you brush these symptoms off as “just part of life”? 🤔

I see it all the time in my practice - people living with uncomfortable digestive symptoms for YEARS, thinking it’s normal or “just how their body works.”

Here’s the truth: while these symptoms are common, they’re not normal. They’re actually clear signals that your gut needs attention and support.

The good news? You don’t have to live with:

• Constant bloating

• Unpredictable bathroom habits

• Meal anxiety

• Daily fatigue

• Brain fog

These are all signs of IBS that can be managed with the right approach and support.

Want to start feeling better today?

👉 Save this post as your symptom checker

👉 Comment “RELIEF” below to get my free IBS Flare Fix guide with 3 steps to rapid symptom relief

Remember: Your digestive symptoms aren’t “all in your head” - they’re real, and you deserve real solutions. 💕

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Website

https://www.thedigitaldietitian.co.uk/

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